Pork vs. Tofu — In-Depth Nutrition Comparison
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How are pork and tofu different?
- Pork is richer in vitamin B1, selenium, vitamin B12, vitamin B3, and vitamin B6, while tofu is higher in calcium, manganese, copper, and iron.
- Tofu covers your daily need for calcium, 66% more than pork.
- Tofu is lower in cholesterol.
- Tofu has a higher glycemic index (15) than pork (0).
Pork, fresh, loin, whole, separable lean, and fat, cooked, broiled and Tofu, raw, firm, prepared with calcium sulfate types were used in this article.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more PotassiumPotassium | +78.5% |
| Contains more ZincZinc | +52.2% |
| Contains more PhosphorusPhosphorus | +29.5% |
| Contains more SeleniumSelenium | +160.3% |
| Contains more MagnesiumMagnesium | +107.1% |
| Contains more CalciumCalcium | +3494.7% |
| Contains more IronIron | +205.7% |
| Contains more CopperCopper | +417.8% |
| Contains less SodiumSodium | -77.4% |
| Contains more ManganeseManganese | +13022.2% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin CVitamin C | +200% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +455.1% |
| Contains more Vitamin B2Vitamin B2 | +214.7% |
| Contains more Vitamin B3Vitamin B3 | +1222% |
| Contains more Vitamin B5Vitamin B5 | +424.8% |
| Contains more Vitamin B6Vitamin B6 | +404.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more FolateFolate | +480% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 19mg | 683mg | 66% |
| Vitamin B1 | 0.877mg | 0.158mg | 60% |
| Selenium | 45.3µg | 17.4µg | 51% |
| Manganese | 0.009mg | 1.181mg | 51% |
| Copper | 0.073mg | 0.378mg | 34% |
| Vitamin B6 | 0.464mg | 0.092mg | 29% |
| Vitamin B12 | 0.7µg | 0µg | 29% |
| Vitamin B3 | 5.037mg | 0.381mg | 29% |
| Cholesterol | 80mg | 0mg | 27% |
| Polyunsaturated fat | 1.2g | 4.921g | 25% |
| Iron | 0.87mg | 2.66mg | 22% |
| Protein | 27.32g | 17.27g | 20% |
| Saturated fat | 5.23g | 1.261g | 18% |
| Choline | 93.9mg | 17% | |
| Vitamin B2 | 0.321mg | 0.102mg | 17% |
| Vitamin B5 | 0.698mg | 0.133mg | 11% |
| Monounsaturated fat | 6.19g | 1.925g | 11% |
| Fiber | 0g | 2.3g | 9% |
| Phosphorus | 246mg | 190mg | 8% |
| Fats | 13.92g | 8.72g | 8% |
| Magnesium | 28mg | 58mg | 7% |
| Vitamin D | 1.3µg | 0µg | 7% |
| Vitamin D | 53IU | 0IU | 7% |
| Zinc | 2.39mg | 1.57mg | 7% |
| Folate | 5µg | 29µg | 6% |
| Calories | 242kcal | 144kcal | 5% |
| Potassium | 423mg | 237mg | 5% |
| Vitamin E | 0.29mg | 2% | |
| Sodium | 62mg | 14mg | 2% |
| Carbs | 0g | 2.78g | 1% |
| Vitamin C | 0.6mg | 0.2mg | 0% |
| Net carbs | 0g | 0.48g | N/A |
| Vitamin A | 2µg | 0% | |
| Tryptophan | 0.338mg | 0.235mg | 0% |
| Threonine | 1.234mg | 0.785mg | 0% |
| Isoleucine | 1.26mg | 0.849mg | 0% |
| Leucine | 2.177mg | 1.392mg | 0% |
| Lysine | 2.446mg | 0.883mg | 0% |
| Methionine | 0.712mg | 0.211mg | 0% |
| Phenylalanine | 1.086mg | 0.835mg | 0% |
| Valine | 1.473mg | 0.87mg | 0% |
| Histidine | 1.067mg | 0.431mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +58.2% |
| Contains more FatsFats | +59.6% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +20.7% |
| Contains more OtherOther | +57.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +221.6% |
| Contains less Sat. FatSaturated fat | -75.9% |
| Contains more Poly. FatPolyunsaturated fat | +310.1% |
